Want buns of steel? You’ll be headed in the right direction with these moves from Atlanta personal trainer Tina Gee.
Get on your hands and knees. Your arms should be slightly bent with hands under your shoulders, back flat and bellybutton pulled in. Tuck your head and bring your left knee toward your face. Then bring your face forward and kick straight behind you with your left leg, keeping your leg parallel to the floor and your foot pointed. Return to starting position. Do two to three sets of 12 to 15 repetitions on each side.
Get on hands and knees. Pull in abs and slowly lift left knee up and out to the side so that your hip, knee and foot are on the same plane and parallel to the floor. Return to starting position. Complete 12 to 15 repetitions and switch legs. Do two to three sets on each leg.
Reverse leg lift
Get on your elbows and knees with your elbows slightly in front of your shoulders. Keeping your back flat and bellybutton pulled in, slowly lift your left leg so your foot is pointed toward the ceiling. Lower and return to starting position. Do 12 to 15 lifts on your left leg before moving to your right. Complete two to three sets.
With your hands and knees on the floor and your arms slightly bent under your shoulders, straighten your left leg behind you parallel to the floor with your toe pointed. Slightly lift your left leg out to the side and lower it until your toe touches the floor (your leg should be diagonal to your body). Keeping your hips still, lift your left leg and bring it back behind you and to the right so it crosses over your right leg and your left foot touches the floor. Return to starting position. This is one repetition. Do two to three sets of 10 to 12 repetitions on each leg.
•Keep your back straight and your bellybutton pulled in.
•Breathe as you perform each movement.
•Keep your arms slightly bent; don’t lock your elbows.
| Cox News Service